Prevent running injuries: Warm up, wear right shoes, check your form, and other tips to avoid pain

Running tips: Pay attention to any discomfort, pain, or fatigue you feel while running. Ignoring early signs of injury can turn minor issues into more serious problems. (Image: Canva)

Do you want to start running but fear injury? Running is a fantastic way to stay fit and healthy, but it can be tough on your body if you're not careful. Whether you're a beginner or an experienced runner, many of the dreaded running injuries you’ve heard about can be avoided with the right approach.

Incorporating some simple habits and adjustments into your routine can make all the difference when it comes to staying injury-free. From warming up properly to wearing the right shoes and knowing when to take rest days, these small tweaks can keep you running strong without the pain.

Here are some essential tips to help you avoid common running injuries:

Warm up and stretch

• “Scandinavian Journal of Medicine and Science in Sports” found evidence to suggest that stretching reduces the incidence of muscle strains. So be sure to warm up before a run to prepare your muscles, joints, and cardiovascular system for the activity ahead.

• Dynamic warm-up: Instead of static stretching, start with dynamic movements like leg swings, high knees, lunges, or light jogging for 5-10 minutes to get your blood flowing and loosen up your muscles.
• Focus on key muscles: Pay attention to your calves, quads, hamstrings, and hip flexors, as these muscles do most of the work during running.

• One of the most common causes of running injuries is increasing your mileage too quickly. A 2011 study published in “Medicine & Science in Sports & Exercise” found that subtly increasing step rate can substantially reduce the loading to the hip and knee joints during running and may prove beneficial in the prevention and treatment of common running-related injuries. Remember, your body needs time to adapt to new distances and intensities.

• Follow the 10% rule: Increase your weekly mileage by no more than 10% at a time. This gradual approach gives your muscles, joints, and connective tissues time to adjust and strengthen.
• Listen to your body: If you’re feeling fatigued or sore, take it easy or rest. Overtraining can lead to stress fractures, shin splints, and other overuse injuries.

• Wearing proper running shoes is critical for injury prevention. The right shoes provide the support, cushioning, and stability your feet need.

• Get fitted: Visit a speciality running store to have your gait analysed and find shoes that match your foot type.
• Replace shoes timely: Running shoes lose cushioning over time. Aim to replace them every 300-500 miles or when you notice signs of wear, such as decreased cushioning or uneven treads.
• Consider your terrain: Choose shoes appropriate for the terrain you run on. Trail running shoes provide extra grip and support, while road shoes are designed for pavement.

• Strong muscles help support your joints, improve stability, and reduce the risk of injury. Research in the “British Journal of Sports Medicine” found that increasing strength training reduces the risk of injury. Focussing on strength training, especially for the legs and core, is crucial for runners.

• Focus on the core and legs: Incorporate exercises like squats, lunges, planks, and glute bridges into your routine. A strong core and lower body improve your running form and reduce the strain on your joints.
• Work on balance and stability: Exercises like single-leg deadlifts and balance drills help improve your balance and strengthen the small stabilising muscles, reducing your risk of sprains and strains.

Improve your running form

• Good running form reduces the strain on your body and helps prevent injuries. Poor form, such as overstriding or hunching, can lead to muscle imbalances and joint stress.

• Keep a relaxed posture: Run with a slight forward lean from your ankles, not your waist. Keep your shoulders relaxed and avoid tensing your upper body.
• Focus on cadence: Aim for a cadence of around 170-180 steps per minute. A quicker cadence can help prevent overstriding, which puts excess pressure on your knees and hips.
• Land midfoot: Try to land on the middle of your foot rather than your heel. Heel striking can increase the impact on your joints.

• Rest days are just as important as training days when it comes to avoiding injuries. Your body needs time to recover, repair, and build strength between runs.

• Schedule rest days: Include at least one or two rest days in your weekly running routine. Active recovery, such as walking or swimming, can also help you stay active while giving your muscles a break.
• Listen to pain signals: If you feel pain that doesn’t go away after a run or worsens over time, it’s a sign that you need to rest and possibly see a healthcare professional. Ignoring pain can lead to more serious injuries.

• Another study in the “British Journal of Sports Medicine” found that strength training reduces sports injuries to less than one-third. Cross-training helps build strength and flexibility in muscles that may not be used as much during running. It also gives your running muscles a break while still maintaining your fitness.

• Swimming: Swimming is low-impact and works your whole body, providing an excellent cardiovascular workout while giving your joints a break.
• Cycling: Cycling strengthens your quads and provides aerobic conditioning without the pounding of running.
• Yoga or pilates: These practices improve flexibility, balance, and core strength, which are all important for injury prevention.

• Proper hydration and nutrition play a key role in keeping your muscles and joints healthy. Dehydration can lead to muscle cramps and fatigue, while a poor diet can impact recovery.

• Stay hydrated: Drink water throughout the day and increase your intake before, during, and after runs, especially in hot or humid conditions.
• Fuel your runs: Eat a balanced diet that includes complex carbohydrates, lean proteins, and healthy fats. Consider having a light snack before your run, such as a banana or energy bar, to provide fuel for your muscles.

• Stretching after a run helps improve flexibility, prevent tightness, and reduce the risk of injury. Focus on stretching the muscles you use the most during your run, such as your calves, quads, hamstrings, and hips.

• Static stretching: Unlike your pre-run warm-up, post-run stretching should be more static. Hold each stretch for 20–30 seconds to gently release tight muscles.
• Foam rolling: Foam rolling helps release tension in your muscles and prevent soreness. Focus on rolling out your calves, hamstrings, quads, and IT band.

Listen to your body

• Pay attention to any discomfort, pain, or fatigue you feel while running. Ignoring early signs of injury can turn minor issues into more serious problems.

• Know the difference between soreness and pain: Muscle soreness is normal after a tough workout, but sharp or persistent pain is a sign that something is wrong.
• Take breaks when needed: If you’re feeling unusually tired or sore, it’s okay to take a day off. Resting when your body needs it helps you recover faster and prevents injuries.
• Seek professional help: If you experience persistent pain or discomfort, consult a physical therapist or sports medicine specialist.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.